This Dumbbell Arm Workout is for anyone who wants to strengthen and tone their arms. It’s easy to complete at home if you have a set of dumbbells or bring this plan to the gym. Great compliment to this Leg Workout at Home.
Remember when I told you about the importance of strength training? I hope you took those words to heart because it really can be the difference maker in your workout routine. Strength training helps everything from weight management, to injury prevention, to just plain looking and feeling better in your clothes.
Today I’m bringing you a Dumbbell Arm Workout that you can bring to the gym or complete at home if you have a little equipment. If you don’t have dumbbells but like to workout at home, they are a worthy investment as there’s so much you can do with a simple set of dumbbells.
We all want great Tank Top Arms when summer time rolls around, so put in the work now so you can show them off in a few months! Yes, I know, strength training is about so much more than vanity, but let’s face it, toned arms are a great bonus. Read on for the details of this Dumbbell Arm Workout.
Dumbbell Arm Workout
Warm Up
We start with a warm up to get our bodies ready for the main workout. Complete 2 rounds.
1. Power Jack to shoulder press
X25
Use a dumbbell or medicine ball and press the dumbbell or ball above your head when both feet go out like a jumping jack.
2. Body Weight Crunches
x 50
Keep your shoulders off the ground and chin raised away from your chest. Hold the crunch for 1 second and repeat.
3. Single Leg Straight Leg Lift
x 10 each leg (20 total)
Keep your shoulders off of the ground and hold a crunch as one leg stays on the ground while the other lifts up like a v-up.
4. Double Leg Straight Leg Lift
x 10
Keep your shoulders off of the ground and hold a crunch and lift both legs up like a v-up.
5. Medicine Ball Power Jack to Shoulder Press
x 50
Holding a medicine ball (or anything in the 5-12 pound range) at chest level, do a jumping jack and lift the ball over your head as your legs spread, and bring it back to your chest when legs are together.
6. Body Weight Crunches
x 25
Keep your shoulders off the ground and chin raised away from your chest. Hold the crunch for 1 second and repeat.
7. Single Leg Straight Leg Lift
x 10 each leg (20 total)
Keep your shoulders off of the ground and hold a crunch as one leg stays on the ground while the other lifts up like a v-up.
8. Double Leg Straight Leg Lift
x 10
Keep your shoulders off of the ground and hold a crunch and lift both legs up like a v-up.
Dumbbell Arm Workout-Body of Work
SET 1- COMPLETE 2 ROUNDS
For each exercise, you’re going to time yourself to see how many reps you can finish in the allotted amount of time. When you do the same exercise, try to match or beat the previous amount of repetitions you completed. Use medium weights for these and take a 20-second break in between each exercise.
1. Dumbbell Curls- 30 seconds
Complete both arms at the same time and count your reps.
2. Shoulder Press x 30 Seconds
Count your reps.
3. Dumbbell Curls x 30 seconds
Match or beat your number from previous Dumbbell Curls.
4. Shoulder Press x 30 seconds
Match or beat your number from previous Shoulder Press.
5. Dumbbell Curls- 20 seconds
Count your reps.
6. Shoulder Press x 20 Seconds
Count your reps.
7. Dumbbell Curls x 20 seconds
Match or beat your number from previous Dumbbell Curls.
8. Shoulder Press x 20 seconds
Match or beat your number from previous Shoulder Press.
9. Dumbbell Curls- 10 seconds
Count your reps.
10. Shoulder Press x 10 Seconds
Count your reps.
11. Dumbbell Curls x 10 seconds
Match or beat your number from previous Dumbbell Curls.
12. Shoulder Press x 10 seconds
Match or beat your number from previous Shoulder Press.
SET 2-Complete 2 Rounds
For each exercise, use will count the number of reps rather than timed for this round. Use heavy weights for each exercise and take a 20-second rest between each exercise.
1. Dumbbell Curls x 10
2. Shoulder Press x 10
3. Dumbbell Curls x 5
4. Shoulder Press x 5
SET 3-Complete 1 Round
Rest for 20 seconds between each body weight exercise.
1. Push up hold (30 seconds)
Bring your body to what you consider your halfway mark for a push up. Hold for 30 seconds or as long as you can.
2. 5 push ups
3. Push up hold (20 seconds)
Bring your body to what you consider your halfway mark for a push up. Hold for 20 seconds or as long as you can.
4. 10 push ups
5. Push up hold (10 seconds)
Bring your body to what you consider your halfway mark for a push up. Hold for 10 seconds or as long as you can.
6. 15 push ups
7. Hold a plank for 1 minute or as long as you can.
For an additional challenge, complete all three sets a second time!
Workout written by Trainer Anthony Dodds.
Make sure to check out the other workouts in his series: Booty Workout, In Home Circuit Workout, and this Quick Ab Workout.
Workout Outfit Details
Activewear is from my favorite brand for which I’m a rep, ZYIA Active. Shop the whole line here.
Floral Light N Tight Zippered Pocket Capris
Your article is useful, the content is also great, before this I have read a lot of articles, but for your article, it left me a very deep impression, thank you for sharing this post. Bring your body to what you consider your halfway mark for a push-up.it’s a very important way to exercise.
Your article is very useful, the content is great, I have read a lot of articles, but for your article, it left me a deep impression, thank you for sharing.
Thank for sharing!